Awesome! Again detrained, first cardio activity since ski trip ( 3 weeks ago ), only second run of the year. Wasn't even going max, it was close to max but it was consciously buffered the whole time. Even in the end that i picked up the tempo, i deliberately kept it from max. Id say it was 90%-95%. Very happy about this, ~28 minutes was my PR when i dropped the ~25' race , so throwing an easy random 29 out of nowhere makes me optimistic about going (well) below 25 before summer.

STANDING CABLE TORSO TWISTS:15 each side @ 30lbs15 each side @ 30lbs15 each side @ 30lbs-Very good.

No squat since 22 Feb , last activity for legs was skiing @27 Feb, so they got fried. Should have gone easier. Logging this ~3 days later, previous 2 days werea nightmare, got way too sore, I am talking about real pain, semi limping, having to assist with hands to get up etc. The usual stuff. Much better today.

ya it's normal. 160 is on the "low end" but still normal. it'll increase naturally most likely. 175-185 is probably the avg race SPM. i used to be in the 180's. now i'm always in the 190's, even for longer races. it just increased naturally for me.

Yup, just checked my race (PR) log: average was 166 and max was 181, makes sense.

Alright, so I'm back, ski was excellent. I dare to say i was at my best overall skiing condition ever. Strong legs, strong core, strong body, good fitness level, it was amazing. This old fart still has some good juice left lol.Came back Wednesday midnight ( skied every day from previous Saturday to Wednesday ) , left 2 days off, got back at it this Saturday.

2 March 2019

Bodyweight@session : ~85kgSoreness : noneInjuries/aches : none

BENCH PRESS:10@55kg10@55kg10@55kg10@55kg-Harder than last time, rusty.

So weather got a little mild so i finaly went out to run. Note that this was the first time running out after my race ( late October 2018 ). First run after back injury too of course. Only cardio activity in 2019 have been 4 ( four!) treadmill sessions, best effort of which was 5km in 37 minutes.So with that data i was expecting an average km pace just below 7' and secretly hopping it will be closer to 6'30''. Boom , 6' out of nowhere, not even going max, i was going just a bit above comfy. I could even break 30' easily, had big lungs reserves but didnt want to stress my system too much.Ultra excited, that's a damn good starting point!!! ( Comparison data: last year i started running while playing basketball every week, my first 5km was 35' and it took me 1,5 month to break 30' )

Bleh, graph shows cadence instead of speed by mistake. Given the chance though, is that normal? It is average 160spm for an average speed of 10kmh, both steady throughout the run.

i stand by my claim. come on now u guys train u guys know #1 in the world vs #500 player..... barely has much of a disparity.... its just how elite players are....

I feel what you are saying. That difference is indeed very small when a.... mortal observes it. But when normalized at their level, which is the necessary to asses them, the difference is chaotic.I'll use a sprinting analogy: Think of Bolt and someone dropping consistent sub 10s at tournaments, but never below 9.9s. What is their difference when we look at them? Minimal, they are both inhuman fast and beasty. But at their level, the difference is humongous, Bolt won't even notice the 9.9x guy exists. Basketball is not that simple as sprinting, but the analogy stands.